Do you find that you are physically hungry between meals? While many patients have become aware of their mindless snacking patterns throughout the day, others may actually be experiencing physical hunger. If this applies to you, please take a few minutes to think about the recommendations below to assist in alleviating hunger between meals.
Are you getting enough protein?
I know many of you have been told to eat 60 grams of protein per day, 20 grams per meal. Sixty grams of protein is for minimal health, not optimal health goals. Research is now showing that for optimal weight loss and minimal muscle loss, the magic number is 90 grams of protein per day. Keep in mind that for every pound of muscle, your body burns calories 4 times as fast. Many of you may have lost an initial amount of weight but cannot seem to lose the rest. This could possibly be due to muscle loss.
How does a bariatric patient get 90 grams of protein?
Following the 4 ounce rule (3 ounces in protein + 1 ounce of additional food) you receive approximately 60 grams of protein per day. We are now recommending that you have 3 meals plus the addition of a protein shake each day. The shake will add the extra 30 grams of protein you need to your diet. Please note that the protein shake is not equivalent to a fourth meal.
After bariatric surgery it is difficult to get the recommended fiber intake of 21 – 35 grams per day.
Fiber has the great benefits of filling you up and assisting you with staying satisfied between meals. Bariatric patients can consume the recommended amount of fiber by adding Chia seeds to their meal plan. Chia seeds expand in your stomach pouch making you feel as if you are full. We recommend consuming one tablespoon 3 times per day to reach the minimum requirement of 21 grams of fiber. Remember, when eating Chia seeds you need to make sure you are drinking water. Chia seeds can be added to water, protein drinks or other foods. You can purchase Chia seeds in the GBI office or at Whole Foods.
Are you still experiencing hunger in-between meals?
After assessing your protein and fiber intake, band patients who still feel physically hungry may need to make an appointment for a fill.
Please feel free to contact me with any questions, or post a comment here!
Several patients were in the office today who have done very well with their weight loss using the gastric band.Losing the last 15-20lbs is usually more about food choices, exercise and avoiding high calorie snacks than it is about finding a perfect band “adjustment.”Most patients learn this by having their bands adjusted too tight and needing a little bit taken out.When I see patients undergo a series of tiny fluid adjustments and complaining of stagnant weight loss, usually they are depending too much on the band and need to depend more on their food choices.Our support groups and Mindful Eating classes, taught by our nutritionist Prudence Ticknor, are a great way to refocus for those last few pounds.To sign up for the Mindful Eating series or to find out more about our support groups, give us a call at 702-313-8446.
You may have noticed now that we are into the eighth week of training that you are able to walk longer or you get tired much later into your trainings.Well, that’s because marathon training builds stamina.According to Greg McMillan, marathon coach, there are 4 key training zones:
1.Endurance
2.Stamina
3.Speed
4. Sprint
Here’s a brief outline of each training zone:
Endurance is a slow easy pace.The goal is to build endurance.For beginners, you may spend 4 – 6 months in this phase being able to run or walk 5 miles easily.
Stamina training is when your training is “comfortably hard”. You are training at a pace where your heart rate beats between 83 – 92% of max.For beginners, you may start out at short intervals of incorporating 20 – 30 second intervals throughout your endurance training.Stamina training helps critical thresholds resulting in less lactate accumulation resulting in less fatigue.
During speed training, you are training with a 3 – 5k race speed. Your heart rate and oxygen levels are above the 92% of max.The effort in this training is hard.Speed training increases the enzymes that help liberate enzymes from our fuel source as well as stimulate and trains our fast twitch muscle fibers.Speed training will assist in running faster for longer periods of time.
Sprint training is where you are training with 800 – 2500m race pace.During these trainings your heart rate and Vo2 reach max.This type of training will assist with both your power and speed.
For most of us being beginners, our goal is usually to finish the half marathon.If you fall into this category, most of your training will be in the endurance and the stamina training zones.If you continue on for other marathons you may want to start incorporating some of the other zones to assist you in increasing your performance. For more info about the training zones visit check out the below link:
As you all know, this year’s GBI team has ‘banded together against obesity’ and committed to stretch, sweat, train, recover, press on and accomplish a huge goal – together. A half-marathon is quite the accomplishment. How better to achieve our shared ambition than with the support and friendship of others? Know that our team is not alone. In today’s blog, I’d like to give our group a bit of inspiration by sharing stories that I’ve come across about other groups who have already or plan to accomplish the success and splendor of team fitness.
Shoe trouble?Many of us have already experienced blisters, sore feet or black nails. Just what is the right shoe for each of us? For this man and group of runners, the answer is no shoe! (Don’t try this at home!)
Busy Moms.This team is recognized by Shape Magazine and is large in numbers. The goal of this global group of runners is to make time for those individuals busy with family life to do something good for their health and spirit. Check out these Moms In Motion! http://momsinmotion.com/about.aspx
Run for a Cause.Keep in mind that this year’s Las Vegas Marathon is cause driven. All registered runners are actually on one big team – a team aiding the Crohn’s & Colitis Foundation of America. http://las-vegas.competitor.com/press/2009/ccfa/
What other groups have you seen or heard of? Elvis? Santa? 5K runs? Other causes?
Remember, the Las Vegas Rock ‘n’ Roll Marathon 2009 is our current goal, but what’s next? Keep a look out for other groups or events that may inspire you to keep up with your training in the future and don’t forget to bring your team. It’s a healthy lifestyle we’re all after. Let’s find ways to continue our phenomenal team support and progress!
There was a good turnout for Lap Band Support Group last Tuesday night with a good mix of veteran, new, and potential lap band patients.I found it interesting that so many of our patients put years of thought into their decision to have a weight loss surgical procedure.I really feel that this surgery does more to improved patients’ lives and health than any other.
I appreciated the honesty of one gentleman who admitted he was still not sure if he was ready to make the lifestyle changes and sacrifices to be successful with a gastric band.The group recommended he take his time making his decision and to ensure he was ready to have a surgical procedure to help him cut down his meal portion size.This was great advice.No patient should feel forced or pressured into having the lap band procedure.Patients sometimes tell me, “My doctor wants me to get a Lap Band.” Dr. Atkinson and I need to hear, “I want to have a Lap Band.”
We recently posted a YouTube video about a patient named Becky and her involvement and utilization of our support groups.Check it out!
Finishing your first marathon is a special experience – it’s something that you will never forget. Due to the excitement of training and looking forward to the race, many people have high expectations that do not benefit them in the end. Remember, you have already committed. For your first marathon your only expectation is to finish the race safely. Enjoy the journey and remember not to over do it!
Check out the article link below for more info on managing expectation. Let’s focus on goal #1 and goal #2.
The Annual Healthy for Life Celebration Picnic is this Saturday, September 19, 2009 from 11:00 am to 3:00pm at Centennial Hills Park.The Healthy for Life picnic is a special event for patients to celebrate their successful journey to becoming healthy along with their families, fellow patients and the Gastric Band Institute staff.
Also, the next lap band support group meeting is Tuesday, September 22, from 6:00-7:30pm in the seminar room behind our office.All patients pre and post-op are welcome, as well as persons considering the lap band procedure.If you are a patient and have yet to attend a support group, I highly recommend it.It’s a great opportunity to meet other patients, voice your thoughts and learn tips for how to be successful with the gastric band.
One topic brought up in the last support group was that some patients noticed that their restriction was tighter in the morning than later in the day and at night.For some the change is dramatic enough that they have trouble with solids in the morning and have to eat soft foods like yogurt, but seem to have too little restriction at night.Some patients don’t notice this difference at all, but for those that do, it can make finding the “perfect” adjustment more difficult.
We believe that the morning tightness is from increased blood flow to the stomach and intestines during sleep which increases the stomach wall thickness temporarily.Remember, any swelling can lead to increased restriction.So, if you are experiencing this, be sure to discuss it with our physician’s assistants, Brian or Melissa, during your adjustment visits.Also, patients considering the band procedure are welcome to attend support groups to meet other patients and learn more about living with the band.For more information on our support groups, please call 702-384-8446.
A recent study out of Baylor University confirms findings which we have already observed in our practice.The health benefits of losing weight also apply to older patients and that weight loss surgery can be safely performed in the older population, provided they are healthy enough to undergo general anesthesia.You are never too old to get healthier.Here is the link to that report: http://www.upi.com/Health_News/2009/06/26/Bariatric-surgery-not-riskier-for-seniors/UPI-29531245990735/
Also check out this YouTube video of our 72-year-old patient Don.
After surgery, most patients start off weighing their food with a food scale every meal and being very successful with their weight loss. When patients plateau or stop losing weight, it almost always corresponds to when they stop using the scale and “guesstimating” or eyeballing their meal portions.
In order for your brain to keep your body from being hungry, it will portion out enough food to keep your weight stable, or keep you from losing weight. The food scale makes sure that your portions are small enough that your body can lose weight. Also, that’s the most accurate way gastric band patients can know if they need a band adjustment. When the same size meal that used to fill them up, no longer does, an adjustment is needed. If you are eating different size meals you won’t know for sure when it’s time for an adjustment. Also, because the band is a mechanical device, it doesn’t change or adapt until we change it. It is very hard to adjust the band properly if the patient is eating inconsistent amounts. Sometimes the band may feel too tight and sometimes not tight enough if you are eyeballing the portion size and eating inconsistent amounts.
Almost everyone who stops losing weight after surgery will admit that they stopped using their food scale to weigh their 4oz meals. Please remember, the time to stop using the food scale is when you reach your goal weight.
